Max Challenge Nutrition

Whether your goal is to build muscle and gain size, strip body fat and get lean and muscular, or if you’re a girl and want to develop a lean and toned body - the MAX’S Muscle-Up 12 Week Challenge is a great way to trans-form your body and change your life !

One of the best ways to tackle any nutrition where you have a specific goal is to break up your program into manageable, bite-sized chunks. So to help you get the very best results, we have broken this 12 week Challenge up in 3 x 4 week blocks. Each block will have a specific purpose. The nutrition blocks will focus on progressive improvement and some slight changes to the balance of carbohydrates, proteins and fats to ensure you reach peak condition after 12 weeks.

In this guide we are going to focus on the first four weeks of your nutrition plan. While many Challengers may already have a good idea of what they need to be eating, these plans will help any trainer get their Challenge started on the right path.

NUTRITION BASICSWhether your goal in to build muscle, strip fat or tone up, the following nutritional principals should be followed to help achieve maximum results:

6 - 7 meals per day – Your metabolism will respond to regular nutrition by working at higher rate. You will burn more kilojoules, get leaner, have more energy to train, build more muscle and generally feel much better. If you only eat a few meals per day your body goes into starvation mode, believing it is not getting regular food and so tries to conserve energy by slowing down your metabolism and limiting your results. The message here is simple – spread your daily food intake over 6 -7 meals for maximum results.

Protein serve at each meal – to keep building muscle you need to be in what’s called “Positive Nitrogen Bal-ance”. This simply means you need a constant intake of protein, nitrogen being a key constituent of protein, to build maximum muscle. The best way to do this is to make sure you have a quality protein source in each of your daily 6 – 7 meals.

Don’t skip breakfast – This is often referred to by nutritionists as the most important meal of the day, and for building muscle and getting in top shape, breakfast is super important. This is because during the night most people won’t have eaten for around 8 hours or more, so the body will go into starvation mode and your metabolism will be running slowly. Breakfast kick starts your metabolism. Quality protein and carbs with low fats is the perfect way to start your day.

Drink plenty of water – Water plays a crucial role in every part of your metabolism. You need it to build muscle, burn fat, produce energy, plus a myriad of other physiological processes. For hard training Challeng-ers 2 – 3 litres per day is a minimum requirement.

Post workout nutrition – Perhaps the most important nutritional time of your day. Fast acting protein and fast acting carbs strait after your workout will really supercharge your recovery. MAX’S Cell Repair is the ideal formula for this!

Vegetables are king – While protein is a key nutrient to building muscle mass, plenty of fresh vegetables are a must. Vegetables are choc full of vitamins, minerals and fibre, and will help keep your body healthy and in optimum shape during the rigours of hard training and dieting. Try to include several servings of fresh veg-etable in at least 3 of your daily meals.

Carbs, Yes or No – Carbs are often viewed as taboo by many trainers. What is the truth? It depends on your goals. If you are trying to build size and muscle mass, carbs are your friend. Good quality ‘clean’ carbs like wholegrain cereals, brown rice and sweet potato are an essential part of any mass gaining diet. If your goal is to strip fat, moderating carbs is the key. Reduce starchy carb foods but some carbs are always required to help you burn fat and keep your metabolism functioning properly.

BUILDING SIZE

BUILDING MUSCLE AND GAINING SIZEIf your goal for the Muscle-Up Challenge is to build muscle and gain size, you will really have to dedicate your 12 weeks to solid training and a disciplined eating plan to support maximum muscle recovery and muscle growth. This means getting the basics right. You must ensure your food intake will meet your basic metabolic needs plus give you enough nutrients to train with maximum intensity and to build new muscle tissue. As we’ve already mentioned, you will need to eat 6 – 7 balanced meals per day. Each meal should contain a good serving of quality protein like lean meat, chicken, fish or eggs, and should also contain a good source of quality carbo-hydrates like brown rice, wholegrain cereals or sweet potato. You should also ensure you are getting plenty of fresh fruit and vegetable plus a moderate intake of essential fats from foods like olive oil, avocados and nuts.

The objective of your first 4 weeks of the Challenge is to progressively increase your training load and support this with quality nutrition. To build size and strength you must consume a high kilojoule diet rich in quality protein and highly nutritious foods. The diet program below will give trainers who are trying to build size an excellent starting point. Each meal should make you feel pleasantly full without feeling overfull. If you are con-stantly feeling “stuffed full” then decrease your serving sizes slightly until you feel comfortable. Your body will soon adapt as your metabolism increases. The following nutrition program is based on a 4 day per week weight training program but can be adapted to 5 days per week if required by simply changing the afternoon meal to a pre-workout meal.

MUSCLE BUILDING EATING TIPS

• You should aim to eat at least every 2 hours

• Each meal portion should make you feel comfortably satisfied

• Don’t overeat at one meal as your digestion efficiency will suffer. You are better to eat a bit less and have your next meal a bit earlier.

• Eat your meals slowly and chew your food well. This will help to digest your food more fully allowing you to obtain the maximum nutrients and satisfy your appetite more fully.

• You must be disciplined about your eating plan – schedule your meals and stick to your schedule

• Prepare your meals in advance for each day

• Eat minimal amounts of processed foods – choose foods in their raw unprocessed forms wherever pos-sible.

• Minimise junk food, fried food and fatty food

• Minimise sugary foods including soft drinks.

• Limit sweets however foods like fruit and an occasional serve of ice cream are fine for a “mass build-ing” diet.

• Eat plenty of good quality carbs such as whole meal/wholegrain breads, pastas, rice and sweet pota-toes. Limit refined carbohydrate foods such as white bread, biscuits and cakes.

• Drink plenty of water each day – 3 litres or more.

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Breakfast Bowl of porridge with milk4 – 6 egg omelette

2 pieces wholemeal toast

Coffee or tea

Breakfast4 poached eggs


2 tubs yogurt

Fruit juice

Coffee or tea

BreakfastLarge Serve of natural muesli with milk mixed with 2 scoops

MAX’S Supersize

2 – 4 pieces wholemeal toast with peanut butter

1 tub yogurt

Coffee or tea

BreakfastBowl of porridge with milk

4 – 6 egg omelette


Coffee or tea

Breakfast4 poached eggs


2 tubs yogurt

Fruit juice

Coffee or tea

BreakfastLarge Serve of natu-ral muesli with milk mixed with 2 scoops MAX’S Supersize

2 – 4 pieces whole-meal

BreakfastBowl of porridge with milk

4 – 6 egg omelette


Coffee or tea

Mid Morning• MAX’S Super Size

Shake

• 1 piece fruit

Mid Morning• MAX’S Muscle Meal

Cookie

• 1 piece fruit


Shake

• 1 piece fruit

Mid Morning• MAX’S Muscle Meal

Protein Bar

• 1 piece fruit


Shake

• 1 piece fruit

Mid Morning• Medium tin of tuna

• 1 piece fruit


Shake

• 1 piece fruit

Lunch• Medium tin tuna

• Garden salad

• Steamed rice

• 50g almonds

Lunch• Grilled chicken

breast

• Steamed broccoli

• Sweet potato

• 1 piece fruit

Lunch• Grilled lean steak


• Steamed rice

• 50gm almonds

Lunch• 2 – 3 chicken & salad

sandwiches

• 1 piece fruit

• 1 tub yogurt

Lunch• Medium tin tuna

• Garden salad

• Steamed rice

• 50g Almonds

Lunch• Grilled chicken

breast


• Sweet potato

• MAX’S Muscle Meal Bar

Lunch• Grilled lean red meat


• Steamed rice

• 1 piece fruit

Pre Workout• 1 piece fruit

• Teaspoon MAX’S Cre8 Carnage



Mid Afternoon• MAX’S Super Size

Shake

• 1 piece of fruit




Shake





Shake


After Workout• MAX’S Cell Repair

Shake

After Workout

• MAX’S Cell Repair Shake

NO TRAINING

After Workout


NO TRAINING

After Workout


NO TRAINING

Dinner• 300g lean steak

• Large salad or steamed vegetables

• 2 baked potatoes

• MAX’S Muscle Meal Cookie

Dinner• Spaghetti with bolog-

nese (meat sauce)

• Garden Salad

• Fruit salad

Dinner• 300g grilled fish

• Large salad

• 2 Baked potatoes

• Strawberries & blue-berries

Dinner• Meat & vegetable

Stir Fry

• Pasta or rice


Dinner• Grilled chicken

breast



• Fruit salad

Dinner• Chicken & vegetable

stir fry

• Rice noodles


Dinner• Grilled chicken

breast



• Fruit Salad

Evening• MAX’S Super Size

Shake

• 2 pieces wholemeal toast with peanut butter


Shake

• 50g mixed nuts


Shake

• 1 piece fruit


Shake

• 50g mixed nuts


Shake



Shake

• 50g mixed nuts


Shake


YOUR WEEKLY SHOPPING LIST FOR A BUILDING SIZE DIET, WEEKS 1 - 4Based on the suggested Mass gain diet, below is a shopping list of foods you will need:

Item Quantity NotesOats 1 Kg Rolled or quick cook oats are OKEggs 2 dozen Free range preferablyLow Fat Milk 2 litresWholegrain Bread 2 loaves Store in freezerNatural Muesli 500gmYogurt 8 – 10 small tubs Low fat fruit or plain yogurt, or buy 2 x 500gm large containersFruit Approx 3 pieces per day (total 20 – 24) Buy a variety fresh seasonal fruit to taste. Use for fruit salad.Tinned Tuna 3 – 4 x 180gm tins You can also buy a few 95gm tins for backupBrown Rice 1kg Buy in bulk for better value. Also buy pre cooked sachets for convenience.Fish 300gm Fresh filletsMixed nuts 500gmNatural Almonds 500gm Skinless Chicken Breast 6 - 7 Approx 200 - 300gm each uncooked weightPasta 500 gmLean Steaks 4 – 5 Approx 250 – 300gm uncooked weight eachMinced Steak (lean) 300gmTomato puree Approx 600 – 700gm Jar For Bolognese sauceBrown Onions 4 - 6 For Bolognese sauce and stir frysItalian herbs 1 jar For Bolognese sauceMixed lettuce 300 - 500gm For salads and salad sandwichesPotato 1kgSweet Potato 1kgTomatoes - fresh 500gm For SaladsAvocados 3 – 4 For SaladsCapsicum 2 – 3 For Salads and stir fryBroccoli and other fibrous vegetables

2kg

Olive oil – extra virgin 500ml For salads and cookingMAX’S SuperSize 5kg Box This will last for about 3 – 4 weeksMAX’S Cell Repair 4kg Box This will last for about 6 – 8 weeksMAX’S Cre8 Carnage 750gm This will last for about 10 – 12 weeks

Some of these items should be purchased in economical pack sizes that may last several weeks. You may wish to purchase other condiments for cooking and flavoring your meals.

GETTING SHREDDED

GETTING RIPPED AND STRIPPING FATMany people start training to lose body fat and improve their health and appearance. And while many train-ers make good progress, they often fall short of their goal of a lean muscular body. The MAX’S Muscle-Up Challenge is a great opportunity to take the next step and finally shed that stubborn body fat to help you look and feel great a controlled nutrition plan to build lean muscle is vital to your success over the next 12 weeks..

Your objective for the first 4 week block of the Challenge is to shift your metabolism into a fat burning mode while you progressively increase your training load to build and maintain muscle mass. The best way to do this involves changing the balance from what most people consider to be a traditional diet.

As such, your new fat burning diet will look like this:

• Reduce your overall kilojoule intake while increasing the amount of kilojoules you burn through exer-cise and other activity.

• Increase your intake of quality proteins like lean meat, skinless chicken breast, fish, eggs. A high qual-ity protein supplement is also an excellent protein source.

• Reduce your carbohydrate intake by reducing or eliminating sugary and starchy foods like soft drinks, fruit juice, bread, cakes and biscuits. Some good quality carbs like oats and other wholegrain cereals should be your primary carb sources during your first 4 weeks.

• Keep your fat intake moderate but try to get most of your fats from good sources like nuts, olive oil, flax seed oil and avocados. Reduce and avoid saturated fats like butter, cream, whole fat milk, and fatty meats.

• Eat plenty of fibrous vegetables like broccoli, bok choy, lettuce, capsicum, cabbage, tomato, etc.

EATING TIPS FOR A LEAN RIPPED PHYSIQUE

• Each meal portion should satisfy your hunger but you should not feel really full. If you are, reduce your serving size.


• You must be disciplined about your eating plan – schedule your meals and stick to your schedule.

• Prepare your meals in advance for each day.

• Eat minimal amounts of processed foods – choose foods in their raw unprocessed forms wherever pos-sible.

• If you find yourself getting hungry between meals eat 10 - 12 almonds and drink 500ml of water or have a half serve of SuperShred.

• Minimise or eliminate junk food, fried food and fatty food.

• Minimise sugary foods including soft drinks and sweets.

• Eliminate starchy and refined carbohydrate foods such as white bread, cakes and sugary foods. Only eat the carb foods listed in this diet plan.

• Reduce or eliminate alcohol from your diet

• Mix your protein shakes in water


Your 7 day nutrition plan to start shedding body fat during the first 4 weeks of the Challenge is on the following page:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Breakfast

• 4 – 6 egg white/1 yolk & omelette

• 2 pieces whole-meal toast

• Tea or coffee

Breakfast

• MAX’S SuperShred Protein mixed with 60 – 80gm oats and water

• Small Tub Low Fat Yogurt

• Tea or coffee

Breakfast

• 4 – 6 egg white/1 yolk & cheese omelette


• Tea or coffee

Breakfast

• MAX’S SuperShred Protein mixed with 60 – 80gm oats and water


• Tea or coffee

Breakfast



• Tea or coffee

Breakfast

• MAX’S Super-Shred Protein mixed with 60 – 80gm oats and water


• Tea or coffee

Breakfast


• 2 pieces wholemeal toast

• Tea or coffee

Mid Morning

• MAX’S SuperShred Protein

• 1 Apple

Mid Morning


• 1 Apple

Mid Morning


• 1 Apple

Mid Morning


• 1 Apple

Mid Morning


• 1 Apple

Mid Morning

• MAX’S Super-Shred Protein

• 1 Apple

Mid Morning


• 1 AppleLunch

• Tuna & salad

• 40g Almonds

Lunch

• Lean steak

• Steamed veg-etables

• 150gm sweet potato

Lunch

• Grilled chicken breast


• 1 cup steamed brown rice

Lunch

• 2 chicken & salad sandwiches

Lunch

• Meat & vegetable stir fry


Lunch


• Garden salad

• Small baked potato

Lunch

• Tuna & salad

• 40g Almonds

Pre Workout

• MAX’S Cre8 Carnage

Pre Workout


Mid Afternoon

• MAX’S Super-Shred

Pre Workout


Mid Afternoon


Pre Workout


Mid Afternoon

• MAX’S SuperShred

After Workout


After Workout


NO TRAINING After Workout


NO TRAINING After Workout


NO TRAINING

Dinner

• 300g lean steak

• Large salad or steamed veg-etables


Dinner



• 1 cup cooked pasta

Dinner

• 300g grilled fish

• Large salad

• 1 baked potato

Dinner



Dinner


• Large salad

• 200gm baked sweet potato

Dinner

• Chicken & veg-etable stir fry


Dinner

• 300g lean steak



Evening

• MAX’S Nitetime Protein

Evening


Evening


Evening


Evening


Evening


Evening


YOUR WEEKLY SHOPPING LIST FOR A FAT STRIPPING DIET, WEEKS 1 - 4Based on the suggested fat stripping diet, below is a shopping list of foods you will need:

Item Quantity NotesOats 500gm Rolled or quick cook oats are OKEggs 2 dozen Free range preferablyLow Fat Milk 1 litre For tea and coffee onlyWholegrain Bread 1 loaf Store in freezerYogurt 3 small tubs Low fat fruit, low sugar or buy 500gm large containerApples 1 pieces per day (total 7)Tinned Tuna 2 x 180gm tins You can also buy a few 95gm tins for backupBrown Rice 500g Buy in bulk for better value. Also buy pre cooked

sachets for convenience.Fish 300gm Fresh filletsNatural Almonds 200gm Skinless Chicken Breast 6 Approx 200 - 300gm each uncooked weightPasta 500 gm PacketLean Steaks 5 Approx 250 – 300gm uncooked weight eachSweet Potato 500gmPotato 500gmMixed lettuce 300 - 500gm For salads and salad sandwichesTomatoes - fresh 500gm For saladsAvocados 3 – 4 For saladsCapsicum 2 – 3 For salads and stir fryBroccoli and other fibrous vegetables

2kg

Olive oil – extra virgin 500ml For salads and cookingMAX’S SuperShred 3kg Box This will last for about 3 – 4 weeksMAX’S Nitetime 3kg Bucket This will last for about 6 – 8 weeksMAX’S Cre8 Carnage 750gm This will last for about 10 – 12 weeks

Some of these items should be purchased in economical pack sizes that may last several weeks. You may wish to purchase other condiments for cooking and flavoring your meals. Try to avoid condiments and sauces that are high in fat and carbs. Some examples of acceptable condiments include:

• Pepper

• Sea salt (moderation)

• Herbs

• Soy Sauce

• Chili powder

• Garlic and garlic powder

• Fish sauce

GET TONED AND SHAPE YOUR BODY

GET TONED AND SHAPE YOUR BODYFor the girls out there, what better way to transform your body to that much envied lean and toned look than with 12 weeks of focused exercise and nutritious eating. The MAX’S Muscle-Up Challenge isn’t just for guys. Last year’s Challenge saw many female Challengers enter with some truly outstanding results. Getting in shape for girls is not dissimilar to the path followed by the guys. A combination of weight training and cardio based conditioning combined with a fat burning diet can set you on the path to the body of your dreams. Our sug-gested nutrition and training program is broken up into 3 x 4 week blocks.

Your objective for the first 4 week block of the Challenge is to modify your diet to force your body to start burn-ing fat while toning muscle. Nutritionally we will be focussing on:

• Increase your intake of quality proteins like lean meat, skinless chicken breast and fish. A high quality protein supplement like Maxine’s Burn is also an excellent way to improve your protein intake.

• Reduce your carbohydrate intake by reducing or eliminating sugary, starchy and processed foods like soft drinks, juices, bread, cakes and biscuits. Some good quality carbs like oats and other wholegrain cereals should be your primary carb sources during your first 4 weeks.

• Reduce your overall kilojoule intake while increasing your exercise and other activity.

• Keep your fat intake moderate but try to get most of your fats from good sources like nuts, olive oil, seeds and avocados. Reduce and avoid saturated fats like butter, cream, whole fat milk, and fatty meats.

• Eat plenty of fibrous vegetables like broccoli, bok choy, lettuce, capsicum, cabbage, tomato, etc. These can be in salads, stir frys or plain vegetables.

EATING TIPS FOR A TONING AND SHAPING • Each meal portion should satisfy your hunger but you should not feel really full. If you are, reduce your serv-

ing size.


• You must be disciplined about your eating plan – schedule your meals and stick to your schedule.

• Prepare your meals in advance for each day.

• Eat minimal amounts of processed foods – choose foods in their raw unprocessed forms wherever possible.

• If you find yourself getting hungry between meals eat 6 – 8 almonds and drink 500ml of water or have a half serve of Maxine’s BURN.

• Minimise or eliminate junk food, fried food and fatty food.

• Minimise sugary foods including soft drinks and sweets.

• Eliminate starchy and refined carbohydrate foods such as white bread, cakes and sugary foods. Only eat the carb foods listed in this diet plan.

• Reduce or eliminate alcohol from your diet

• Mix your Maxine’s BURN shakes in water


Overleaf is your 7 day nutrition plan for the first 4 weeks of the Challenge:

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6 DAY 7Breakfast

• 50gm natural muesli mixed with Maxines BURN and water

• Tea or coffee

Breakfast

• Maxine’s BURN Shake


• Tea or coffee

Breakfast

• 3 egg white/1 yolk omelette

• 1 piece wholemeal toast

• Tea or coffee

Breakfast

• 50gm natural muesli mixed with Maxines BURN and water

• Tea or coffee

Breakfast

• 3 egg white/1 yolk omelette

• 1 piece wholemeal toast

• Tea or coffee

Breakfast

• 50gm oats mixed with Maxines BURN and water

• Tea or coffee

Breakfast



• Tea or coffeeMid Morning

• 20gm nuts

• 1 Piece Fruit

Mid Morning

• Maxine’s BURN Bar

Mid Morning

• 20gm nuts

• 1 Piece Fruit

Mid Morning


Mid Morning

• 20gm nuts

• 1 Piece Fruit

Mid Morning


Mid Morning

• 20gm nuts

• 1 Piece FruitLunch

• Tuna & salad

• ½ cup steamed brown rice

Lunch

• Grilled lean steak


• 100gm sweet potato

Lunch




Lunch

• 1 chicken & salad sandwich

• 1 piece fruit

Lunch



Lunch


• Garden salad


Lunch

• Tuna & salad

• 20g Almonds

After Workout


After Workout


Non Training Day - Mid Afternoon


After Workout




After Workout




Dinner

• 200g lean steak

• Garden salad or steamed vegetables

• ½ cup berries and tablespoon of natural yogurt

Dinner


• Garden salad or steamed veg-etables

• 2 Sugar free sweets

Dinner

• 200g grilled fish

• Garden salad


Dinner



Dinner


• Stir Fried Veg-etables


Dinner

• Chicken & veg-etable stir fry


Dinner

• 200g lean steak

• Garden salad or steamed vegetables


Evening


Evening


Evening


Evening


Evening


Evening


Evening


YOUR WEEKLY SHOPPING LIST FOR TONING AND SHAPING, WEEKS 1 – 4Based on the suggested lean and tone diet, below is a weekly shopping list of foods you will need:

Item Quantity NotesNatural Muesli 500gm Choose a variety that doesn’t contain lots of dried fruit (too many sugary carbs)Eggs 1 dozen Free range preferablyLow Fat Milk 1 litre For tea and coffee onlyWholegrain Bread 1 loaf Store in freezerYogurt 4 small tubs 2 x Low fat fruit, low sugar, 2 x unsweetened naturalSeasonal Fruit 5 - 6 pieces

Tinned Tuna 2 x 95gm tins in springwater You can also buy a few 95gm tins for backupBrown Rice 500g Buy in bulk for better value. Also buy pre cooked sachets for convenience.Fish 200gm Fresh filletsNatural Almonds 200gm

Skinless Chicken Breast 3 - 4 Approx 300gm each uncooked weight, each breast provides 2 servesLean Steaks 5 Approx 250 – 300gm uncooked weight eachSweet Potato 200gm

Mixed lettuce 300 - 500gm For salads and salad sandwichesTomatoes - fresh 300gm For saladsAvocados 3 For saladsCapsicum 2 For salads and stir fryBroccoli and other fibrous vegetables

1 – 2 kg

Sugar Free Sweets 1 small packet

Olive oil – extra virgin 300ml For salads and cookingMaxine’s BURN Protein 3kg Box This will last for about 3 – 4 weeks

Some of these items should be purchased in economical pack sizes that may last several weeks. You may wish to purchase other condiments for cooking and flavoring your meals. Try to avoid condiments and sauces that are high in fat and carbs. Some examples of acceptable condiments include:

• Pepper

• Sea salt (moderation)

• Herbs

• Soy Sauce

• Chili powder

• Garlic and garlic powder

• Fish sauce

Max Challenge Nutrition

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